Top 10 Health Benefits of Pumpkin Seeds

Every year, many people welcome the day of Halloween and Thanksgiving by presenting pumpkins for the celebration. Pumpkin has become an indispensable part which mainly come from both of the celebrations.

The society of Central America, Mexico, and Native American have been using pumpkin as one of their traditional cuisines throughout generations.

However, because of its popularity, the pumpkin has also spread throughout the world. Pumpkin is actually a healthy seasonal snack; because people take pumpkins as it turns out that this fruit contains a lot of health benefits.

Most people take pumpkin flesh as a healthy snack, but in fact, the pumpkin seeds also provide a significant number of health benefits. People often overlook the benefits of pumpkin seeds; they do not realize that pumpkin seeds actually contain a myriad of essential nutrients that can be useful for the health of the body.

Pumpkin seeds have been part of the culture of cuisine since ancient Aztec times, or even longer, thus it is not surprisingly that modern society has also used pumpkin seeds as a healthy snack nowadays.

Nutritional Ingredients of Pumpkin Seeds

Pumpkin seeds are rich in vitamin C, E, and K, as well as small amounts of vitamin B compounds. They also contain a large number of essential minerals such as manganese, copper, phosphorus, magnesium, tryptophan, zinc and iron.

Pumpkin seeds are also rich in essential fatty acids and protein quality, in addition, it also contains Phytosterols, an important organic compound that contributes to its healthy quality. Furthermore, they also contain Phenolics and antioxidants to fight free radicals that are present in various forms.

The seeds of the pumpkin have a sweet, spicy, soft flavor and can be enjoyed as a light snack or as a dessert. The pumpkin seeds benefits can also be applied to enhance the taste of cuisine, salads, smoothies and soups.

Fortunately, pumpkin seeds follow the presence of pumpkin fruit, which can be available throughout the year. They do not require cooling in packaging and are easy to carry. Now we should look further at pumpkin seed benefits, for the health of body that you may have.

Health Benefits of Pumpkin Seeds

Pumpkin seed health benefits come in a variety of forms available; you can retrieve them whenever you need a nutritional intake to cope with your bad conditions or even just maintain your overall health. Here are a few pumpkin seed health benefits you should probably aware.

  1. Maintain Prostate and Bladder Health

  2. For people living with prostate or bladder disorders, pumpkin seeds can be a great help for them. Pumpkin seeds have the ability to relieve symptoms of prostate enlargement resulting from the diuretic activity, or often called benign prostatic hyperplasia (BPH). These seeds also improve bladder function due to excessive activity of diuretics.

    It is also known to be rich in zinc and Phytosterol compounds that play a major role in prostate health, reduce urinary frequency and improve urine flow. Simply take a handful of pumpkin seeds and eat regularly to improve the function of the bladder and prostate. It is one of the pumpkin seeds benefits for men that most people should know.

  3. Control Bad Cholesterol

  4. Pumpkin seeds contain unique compounds of Phytosterol, which have a direct touch with lowering levels of bad cholesterol (LDL), which in turn lowers the risk of heart attack and stroke, as a result of blood clots and Atherosclerosis.

    A study in 2012 conducted by “Complementary and Alternative Medicines” had revealed that when a mouse which injected with atherosclerosis, and given sufficient pumpkin seed intake, it showed significant levels of good cholesterol (HDL), followed by decreasing in LDL (bad cholesterol).

    Simply by taking 2-4 tablespoons of pumpkin seeds regularly, you have met the needs of monounsaturated fatty acids like oleic acid, which also having a big role in lowering LDL levels in the blood flow.

  5. Good for Arthritis and Inflammation

  6. The scientists of health subjects have proven that pumpkin seeds and pumpkin seed oil benefits are excellent for reducing inflammation and arthritis. The anti-inflammatory properties present in pumpkin seeds are a great ally when it comes to arthritis especially osteoarthritis and rheumatoid arthritis.

    Inflammation and joint inflammation often occur due to lack of essential vitamins, minerals, and proteins. Inflammation can lead to debilitating and pain. Increase intake of anti-inflammatory compounds and various proteins, minerals, and vitamins are essential to reduce the pain due to joint inflammation.

    The Journal of Pharmacology Research in 1995 stated that benefits of pumpkin seed oil are very effective for treating mice injected with arthritis, and certainly without any side effects. It is as effective as the anti-inflammatory drug Indomethacin.

    Take some pumpkin seed oil and apply it to the affected area to reduce the inflammation due to mostly by arthritis. Gently massage for at least 10 minutes to reduce pain, include some pumpkin seeds in your daily diet.

  7. Combat Anxiety as well as Insomnia

  8. Prolonged stress can interfere with your rest at night, keep you away from sleeping soundly and yet suffer from insomnia. You need certain compounds to make you relax. Pumpkin seeds, on the other hand, contains a number of essential amino acids such as tryptophan which are useful for reducing anxiety.

    Back to 2007, where a Canadian Journal of Physiology and Pharmacology stated that tryptophan and magnesium found in pumpkin seeds is a great help in soothing and stimulating sleep. Tryptophan is the compound which the brain needs to create serotonin, which is a neurotransmitter that creates pleasure and relaxation.

    It also helps to get rid of symptoms of anxiety, depression and other mood swings disorders. Pumpkin seeds are also known to contain omega 3 fatty acids and B vitamins that help improve the performance of the nervous system. Simply eat a handful of pumpkin seeds in your diet and feel your mind more relaxed and sleep in peace.

  9. Maintain Healthy Bones

  10. If you already consume pumpkin seeds on a regular basis, then congratulation to you. You have distanced yourself from the symptoms of osteoporosis. It is one of the reasons for the popularity of pumpkin seeds because it has an effect on bone health.

    Pumpkin seeds are rich in magnesium and some essential minerals such as copper, calcium, zinc, phosphorus and other minerals related to bone density, protect bone from osteoporosis and reduce the risk of fractures.

    Taken from the Journal of the American Geriatrics Society in 2005, there was a strong association between the high intakes of magnesium on bone mineral density.

    Simply take ΒΌ cup pumpkin seeds and include it in the breakfast, then you have reduced symptoms of osteoporosis and bone weakness.

  11. Maintain Healthy Heart

  12. Magnesium deficiency can lead to impaired heart function. Magnesium compounds are needed for the pumping function and increase the elasticity of the blood vessels. Pumpkin seeds are high in magnesium contents that contribute greatly to cardiac performance, besides magnesium is also useful to prevent high blood pressure, reduce the risk of heart attack and stroke.

    Pumpkin seeds are also rich in copper which is beneficial to increase the number of red blood cells also increase the flow of oxygen in the blood vessels. Additionally, fiber, healthy fats and antioxidants found in pumpkin seeds are excellent for overall heart health.

  13. Prevent Kidney Stones

  14. One of the healthy benefits of pumpkin seed is its diuretic properties that help in cleansing toxins from the body. Its antioxidant activity also improves liver and kidney function which both places usually have a buildup of toxins.

    Certain toxins such as arthritis and uric acid accumulate in the body, especially in the kidney which eventually turns into kidney stones. By consuming pumpkin seeds regularly, you also have promoted kidney health by ridding the kidneys out of toxins.

  15. Lowering Blood Sugar

  16. Pumpkin seeds have a positive effect on diabetics or people with high potency in blood sugar. Pumpkin seed consumption helps to reduce oxidative stress, thereby reducing the risk of diabetic complications.

    It corroborated by a study in 2010, published in the Journal of Diabetes and Complications. Furthermore, phytochemical compounds found in pumpkin seeds, also help prevent diabetic kidney disease (diabetic nephropathy).

  17. Improve Immune System

  18. Pumpkin seeds are rich in various essential antioxidants your body needs to fight many diseases. In addition, it also contains selenium, a compound that prevents free radical damage and speeds up the recovery process.

    While the zinc content is present in pumpkin seeds is excellent for the immune system, because according to some studies that zinc deficiency in the body can lead to colds, fatigue, flu and other health problems.

    Simply take a handful of pumpkin seeds, and turn it into a healthy smoothie in the morning to boost your immune system.

  19. Works as Anti Parasites Food

  20. For those living in unhygienic areas, their bodies are certainly vulnerable to the development of parasites. Parasites such as tapeworms and pinworms are enemies for the health of children. They cause nutritional deficiencies, slow growth and even death for some people.

    Pumpkin seeds, on the other hand, contain anti-parasite properties that are very suitable to overcome the worms and other parasites in the body. It can cripple the worms and let them escape from the intestinal wall during defecation. Simply chew a few pumpkin seeds for a few weeks to eradicate the worms. Make sure to drink enough water to remove the worms.


For those of you who are suffering from obesity, you should note that pumpkin seeds are high in calories. Therefore, excessive consumption of pumpkin seeds can aggravate the fat buildup in the body.

Simply take a handful of pumpkin seeds daily to meet your daily nutrients and take the healthy benefits of pumpkin seeds. You can consume them in organic crude or in the form of pumpkin powder to preserve healthy nutrients.

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